Tag Archives | beans/legumes

Cajun Red Bean and Rice Salad

Yield: 4 servings This recipe makes good use of cooked brown rice (see guidelines for cooking brown rice below). It’s a delicious side dish with grilled meats or sausage. It also make a satisfying lunch on its own. Ingredients: 1-2 cups cooked brown rice 1 15-ounce can kidney beans, rinsed and drained 1 green pepper, chopped […]

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Tangy Lentil and Chickpea Soup

Yield: 6-8 servings This soup is tasty! It’s almost more like a stew. Thick, rich, and full of vegetables, it makes for a satisfying meal. Ingredients: 2 teaspoons olive oil 3 stalks celery, chopped 2 medium yellow onions, diced 1 large potato, peeled and diced 1 teaspoon curry powder 1 teaspoon ground turmeric 1 teaspoon […]

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Minted Chickpea Salad with Bulgur

Yield: 6 servings This tasty salad is a good source of fiber, protein, and whole grains. Enjoy it in good health! Ingredients: 1 cup bulgur 2 medium tomatoes, seeded and chopped 1 cucumber, peeled, seeded, and diced 4 green onions, thinly sliced 2 garlic cloves, minced 1 15-ounce can chickpeas, rinsed and drained 1/4 cup fresh lemon juice […]

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Lentils with Lemon, Herbs, and Feta

Yield: 6 servings Lemony lentils are tossed with fresh parsley, mint, ginger, garlic, and feta cheese. Packed with protein and fiber, this dish is made to satisfy! Always rinse and sort lentils before cooking with them. It’s common to find small rocks or debris in dried legumes. Ingredients: 4 cups vegetable broth 2 cups yellow or brown […]

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Polenta and Black Bean Casserole

Yield: 6 servings This one-dish meals satisfies my craving for Mexican food in a good way. Fat-free evaporated milk works as a substitute for whipping cream. You might also try fat-free sour cream. Another option entirely is to make your own polenta and spread it as a layer, eliminating the need for store-bought polenta and cream […]

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Lentil Stew with Winter Vegetables

Yield: 4 servings If you don’t like goat cheese, you could substitute plain yogurt for a similar (admittedly not the same) tangy, creamy effect. If you want to make this dish super easy, purchase two of the “Harvest Medley” bags of pre-cut turnips, yam and butternut squash from Trader Joe’s and use them in place […]

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White-Bean Stew

Yield: 4 servings This “stew” comes together in minutes. If you add a rind of Parmesan cheese to the pot in Step 2, it will add a lovely depth of flavor found in more time-consuming soups. Feel free to substitute spinach for baby arugula. Enjoy! Ingredients: 2 teaspoons minced garlic ¼ cup olive oil 1 14.5-ounce can diced […]

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Cannellini Bean Dip with Rosemary

Yield: 1 1/2 cups The combination of fresh orange juice and rosemary backing the creamy texture of the beans is really tasty – and a little different. If you use canned beans for this, you will need 1 can. Rinse and drain them first. Serve this dip with crudités, crackers, or toasted pita. It also […]

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